Running and Weight Loss

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nms4912

0
Hey,
I would like some more advice.
Ok im 6'1 185 lbs and I need to get down to 171 pounds by the end of October for wrestling.
I also dont want to lose muscle(actually want to gain some muscle in the progress). But i want to know if running will be enough, if so, how much.
Do i run everyday? If so, how far?
And as far as diet, should i eat about 1500 calories, or just maintain where im at now?
Any advice would greatly be appreciated,
Thanks
 
Well, thats a bit of a hard question...

Many a man (and woman) has tried to lose fat and gain muscle at the same time. Quite a difficult task for the genetically ungifted!

Firstly, running is great to lose weight (fat). But the key is diet. Particularly your calories. You want to eat <i>less</i> calories than what you burn up in a day. To lose fat without burning muscle to any great extent, you wanna keep you calories around 300-500 <i>less</i> than what you would burn up in a day.

So, find out you basal metabolic rate (BMR), and then add to it your Total Daily Energy Expenditure (TDEE). The BMR is the amount of calories your body burns at rest (using weight, age etc), and your TDEE takes in to consideration your activity levels. you then have to work out what foods you want to eat to stay within your 300-500 calories below maintenance level. (You can google BMR and TDEE to help with your calculations)

The tricky part is to put on muscle, you do the opposite. That is, at 300-500 calories more than your maintenance level. See what I mean when I say its hard to lose fat and gain muscle at the same time!!

Trust me tho, if you lose fat slowly but surely the right way, it will make a massive difference in appearance for musculature. I was once went from 204lbs to 174lbs in 3 mths or so and people were commenting How I was looking bigger! It's all perception sometimes!!! Losing fat will bring out your definition.

If I were you I would start at 2-300 calories below maintenance. Run, but not too much, and make sure you do your weights to maintain muscle. Take it from there. It is a journey, please remember that.

Hope this helps. Good luck.

Anthony
 
hey thanks for some advice,

I know that losing the fat while still gaining muscle is extremely hard, yet i beleive that if i set my mind to it i can do it. I dont have much time, but i figure if i just eat less, hit the weight room everyday, and run everyday, then hopefully i will go somewhere. Its all for wrestling...im thinking its not even a sport, its more like a lifestyle haha.
 
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